Welcome to Auspowerlifting - Austalian Powerlifting

So what is Powerlifting ? How is it different to Bodybuilding?The fundamental goal of powerlifting is to get strong. This is different from bodybuilding, where the goal is to develop large muscles and low bodyfat. Because of this, different training techniques are required. Strong and big are different things.

Strength is embodied by the three basic lifts: squat, bench press and deadlift. These are lifts that the human body can move the most weight in, and have a good chance of not breaking.

A real powerlifter does all three lifts, to develop overall strength. A huge number of so called "powerlifters" only do the bench press, but bench pressing is really just the tip of the power ice burg. The real challenges lie in the other lifts. Not to mention that bench pressers generally have twigs for legs, and a light bulb-like physique. If you are going to powerlift, do all three lifts.

PoweLifting Events

Powerlifting, in most federations, involves three events: squat, bench press and deadlift. Some variations of this are found at some meets such "push-pull only" meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after. Single lift meets are often held, sometimes alongside a normal 3-lift event. This is most common in the bench press.

At a powerlifting meet the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet. If the federation also has an event for strict curls this will normally occur before the squat event.

Rules of each event

Squat

The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter's shoulders. At the referee's command the lift begins. The lifter bends his knees and lowers himself into a squatting position with the hips slightly below parallel position. The lifter returns to an erect position. At the referees command the bar is returned to the rack and the lift is completed.

* After removing the bar from the racks while facing the front of the platform, the lifter may move forward or backward to establish the lifting position. The top of the bar not more than 3 cm below the top of the anterior deltoids. The bar shall be held horizontally across the shoulders with the hands and/or fingers gripping the bar, and the feet flat upon the platform with the knees locked.
* The lifter shall wait in this position for the head referee’s signal. The signal will be given as soon as the lifter is set and demonstrates control with the bar properly positioned. The head referee’s signal shall consist of a downward movement of the arm and audible command “Squat”.
* Upon receiving the head referee’s signal, the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of knees.
* The lifter must recover at will, without double bouncing, to an upright position with the knees locked. The bar may stop, but there must be no downward motion during recovery. As soon as the lifter demonstrates a controlled final position, the head referee will give the signal indicating completion of the lift and to replace the bar.
* The signal to replace the bar will consist of a backward motion of the arm and the audible command "Rack”. The lifter must then make a reasonable attempt to return the bar to the racks.
* The lifter shall face the front of the platform, towards the head referee.
* The lifter shall not hold the collars or discs at any time during the performance of the lift. However, the edge of the hands gripping the bar may be in contact with the inner surface of the collar.
* Not more than five and not less than two loaders/spotters shall be on the platform at any time.
* The lifter may enlist the help of spotters in removing the bar from the racks; however, once the bar has cleared the racks, the spotters shall not physically assist the lifter with regards to actually getting into the proper set position. The spotters may assist the lifter to maintain control should the lifter stumble or demonstrate any evident instability.
* The lifter will be allowed only one commencement signal per attempt.
* The lifter may be given an additional attempt at the same weight at the head referee’s discretion if failure in an attempt was due to any error by one or more of the spotters.

Causes for disqualification of a squat

* Failure to observe the head referee’s signals at the commencement or completion of a lift.
* Double bouncing or more than one recovery attempt at the bottom of the lift.
* Failure to assume an upright position with knees locked at the commencement and completion of the lift.
* Movement of the feet laterally, backward or forward that would constitute a step or stumble.
* Failure to bend the knees and lower the body until the surface of the legs at the hip joint is lower than the tops of the knees.
* Any resetting of the feet after the squat signal.
* Contact with the bar by the spotters between the referee’s signals.
* Contact of elbows or upper arms with the legs.
* Failure to make a reasonable attempt to return the bar to the racks.
* Any intentional dropping or dumping of the bar.

Bench press

With his or her back resting on the bench, the lifter takes the loaded bar at arm's length. The lifter lowers the bar to the chest. When the bar becomes motionless on the chest, the referee gives a press command. Then the referee will call 'Rack' and the lift is completed as the weight is retuned to the rack.

* The front of the bench must be placed on the platform facing the head referee.
* The lifter must lie backward with shoulders and buttocks in contact with the flat bench surface. The lifter’s shoes or toes must be in solid contact with the platform or surface. The position of the head is optional.
* To achieve firm footing, a lifter of any height may use discs or blocks to build up the surface of the platform. Whichever method is chosen, the shoes must be in a solid contact with the surface. If blocks are used, they shall not exceed 45 cm x 45 cm.
* Not more than five and not less than two loaders/spotters shall be in attendance. The lifter may enlist the help of one or more of the designated spotters or enlist a personal spotter in removing the bar from the racks. Only designated spotters may remain on the platform during the lift. The lift off must be to arms length and not down to the chest. A designated spotter, having provided a centre lift off, must immediately clear the area in front of the head referee and move to either side of the bar. If the personal spotter does not immediately leave the platform area and/or in any way distracts or impedes the head referees’ responsibilities, the referees may determine that the lift is unacceptable, and be declared “no lift” by the referees and given three red lights.
* The spacing of the hands shall not exceed 81 cm, measured between the forefingers. The bar shall have circumferential machine markings or tape indicating this maximum grip allowance. If the lifter should use an offset or unequal grip on the bar, whereby one hand is placed outside the marking or tape, it is the lifters responsibility to explain this to the head referee, and allow inspection of the intended grip prior to making an attempt. If this is not done until the lifter is on the platform for an official attempt, any necessary explanation and/or measurements will be done on the lifter’s time for that attempt. The reverse or underhand grip is permitted.
* After receiving the bar at arms length, the lifter shall lower the bar to the chest and await the head referees’ signal.
* The signal shall be an audible command “Press” and given as soon as the bar is motionless on the chest. As long as the bar is not so low that it touches the lifter’s belt, it is acceptable.
* The lifter will be allowed only one commencement signal per attempt.
* After the signal to commence the lift has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward. The lifter will press the bar to straight arm’s length and hold motionless until the audible command “Rack” is given. Bar may move horizontally and may stop during the ascent, but may not move downward towards the chest.

Causes for disqualification of a bench press

* Failure to observe the referee’s signals at the commencement or completion of the lift.
* Any change in the elected position that results in the buttocks breaking contact with the bench or lateral movement of the hands (between the referee’s signals). Any excessive movement or change of contact of the feet during the lift proper.
* Bouncing the bar off the chest.
* Allowing the bar to sink into the chest after receiving the referee’s signal.
* Pronounced uneven extension of the arms during or at the completion of the lift.
* Any downward motion of the bar during the course of being pressed out.
* Contact with the bar by the spotters between the referee’s signals.
* Any contact of the lifter’s shoes with the bench or its supports.
* Deliberate contact between the bar and the bar rest uprights during the lift to assist the completion of the press.
* It is the responsibility of the lifter to inform any personally enlisted spotters to leave the platform as soon as the bar is secured at arms length. Such spotters shall not return to the platform upon completion or failure of the attempt. It is especially important for a spotter providing a centre lift off to leave the platform quickly so as not to impair the head referee’s view. Failure of any personal spotters to leave the platform may cause disqualification of the lift.

Deadlift

In the deadlift the athlete grasps the loaded bar which is resting on the platform floor. The powerlifter pulls the weights off the floor and assumes an erect position. The knees must be locked and the shoulders back, with the weight held in the lifters's grip. At the referees command the bar will be returned to the floor under the control of the lifter.

* The bar must be laid horizontally in front of the lifter’s feet, gripped with an optional grip in both hands, and lifted until the lifter is standing erect. The bar may stop but there must be no downward motion of the bar.
* The lifter shall face the front of the platform.
* On completion of the lift, the knees shall be locked in a straight position and the lifter shall be standing erect.
* The head referee’s signal shall consist of a downward movement of the arm and the audible command “Down”. The signal will not be given until the bar is held motionless and the lifter is in an apparent finished position.
* Any raising of the bar or any deliberate attempt to do so will count as an attempt.

Causes for disqualification of a deadlift

* Any downward motion of the bar before it reaches the final position.
* Failure to stand erect.
* Failure to lock the knees straight at the completion of the lift.
* Supporting the bar on the thighs during the performance of the lift. 'Supporting’ is defined as a body position adopted by the lifter that could not be maintained without the counterbalance of the weight being lifted.
* Movement of the feet laterally, backward or forward that would constitute a step or stumble.
* Lowering the bar before receiving the head referee’s signal.
* Allowing the bar to return to the platform without maintaining control with both hands.

Want to know more about PowerLifting in Australia? Do you want to get involved in PowerLifting or bodybuilding in Australia ? Stop by the Ausbb - Australian BodyBuilding Forums to pick up information on PowerLifting Training , PowerLifting Evens in Australia , PowerLifting Routines as well as BodyBuilding Tips and Techniques. Ausbb- Australian BodyBuilding is your one stop place check em out